One-Rep Max Calculator
Enter a weight and the reps lifted. This 1RM calculator works for bench press, squat, deadlift, overhead press, and any other lift. Seven established formulas are averaged for a more reliable estimate. Learn how to use your 1RM.
Accuracy drops above 10 reps. For best results, use a weight you can lift to failure in 3–6 reps.
Suggested 1RM
--kg
| % 1RM | Weight | ~Reps |
|---|
The estimate comes from the set entered, not from stance, pause, or grip. Compare a squat, bench, or deadlift to bodyweight on the strength standards calculator.
An estimate is a starting load. Dynamic Program takes it from there: choose a progression method for each lift, log your sets, and it suggests the next weight.
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